Ruck 'n Lift

This Saturday's workout consists of a couplet: rucking and ruck ground-to-overhead. Rucking, which involves carrying weight for distance, is typically done by placing weight in a backpack or ruck and going for a walk. It is one of the simplest yet most effective activities for your health, combining strength and cardio into one.

Research indicates that rucking burns more calories than regular walking at the same pace and is comparable to running in terms of calorie expenditure, but without the impact on joints.

If you have a rucksack or a regular backpack, bring it with you to the gym. You can add weight to your backpack using dumbbells, plates, sandbags, etc. Adjust the load of the ruck so that you can perform at least 15 unbroken reps of the ground-to-overheads. Also, adjust the distance of the ruck so that each ruck takes about 10 minutes.

 See you all on the zoom, in group classes or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 min each:

- Hip swings/calf raises
- Full body rocks
- Shoulder tap + shoulder tap + push-up

Tech

- Ruck ground-to-overhead

WOD

For time:
- 40 ruck ground-to-overdeads @30/45#
- 1 mile ruck
- 30 ruck ground-to-overdeads
- 1 mile ruck
- 20 ruck ground-to-overdeads
- 1 mile ruck

Cool Down